CONTACT
Keep me in the loop

335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913

March 30, 2020

 We have some exciting news!!! 
Starting next Monday 03-30-2020 we will be hosting an at home competition.

How do I sign up? Congratulations paying members you are already signed up. YEAH BUDDY!!

Who is on my team? Your team consist of the groups we have already plac...

March 22, 2020

Monday 032320


Strength 
Plate thrusters
4x10
5th set ME (Max Effort)

Workout 
AMRAPx 12
As Many Rounds As Possible
12 Front Rack Lunges
10 Tuck Ups
8 Thrusters with Plate

Tuesday 032320

Strength 
3 X 10-20
1 X ME (Max Effort)

Workout
4 Rounds
15 Burpees to a Plate
...

March 15, 2020

Monday 031620

Workout 

EXTENDED WARM-UP 
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure) 

WORKOUT 
EMOM x 20 MINUTES
MIN 1 - 16/...

March 9, 2020

Monday 030820

Workout 

SKILL 
EMOM x 8 MINUTES
MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 - 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.



WORKOUT 
4 ROUNDS FOR TIME
5 Deadlift (AHAP...

March 2, 2020

Monday 030220

Workout 

WORKOUT 
"DOUBLE AMRAP"

AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Round...

February 24, 2020

Monday 022420

STRENGTH/SKILL
ON A 20:00 RUNNING CLOCK...
Build to 3RM Clean & Jerk*

*Power or Full, Athlete Choice

(Score is Load) 

WORKOUT 
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)

*Every minute including 3,2,1 go...perform 15 Air Squats

(Score is Reps)...

February 16, 2020

Monday 021720

Workout 

WORKOUT 
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run

*Weight Vest Optional

(Score is...

February 10, 2020

Monday 021020

Workout 

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to Heavy 5-Rep Deadlift

(Score is Load) 

WORKOUT 
"CHRISTINE"
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (20")

*BW DL should be considered relatively light and done unbroken...

February 3, 2020

Monday 020320

Workout 

STRENGTH 
1-1-1-1-1
Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight) 

WORKOUT 
FOR TIME
40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups

(Score is Time) 

Tuesday 020...

January 27, 2020

Monday 012720

Workout 

SKILL 
ON A 10:00 RUNNING CLOCK...
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

(No Measure) 

NEW CLASSIC WORKOUT* 
"UPPERCUT"

ON A 12:00 RUNNING CLOCK...
20 Ring Muscle-Ups

Then in the...

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